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If I had a dollar for each time someone told me “running is bad for your knees”, I’d have enough money for a pretty nice vacation.

Luckily for me and all of the other runners out there, this information is outdated and inaccurate. It turns out that running may actually protect your knees from health problems, such as degenerative knee issues. A runner’s risk of knee injuries is only increased if they had a previous knee trauma, or if they have a family history of knee problems.

That certainly isn’t the only fitness myth out there. Here are the real stories behind other common exercise misconceptions:

Myth 1: You can eat whatever you want as long as you exercise. This may hold true for professional triathletes, but not for the rest of us. If you weigh 150 lbs. and run 3 miles, for instance, you’ll burn about 300 calories. That’s approximately the number of calories in a cup of oatmeal and a banana. Unfortunately, exercising doesn’t give you a license to eat whatever you like. You need to burn as many calories as you take in if you want to maintain your weight.

Myth 2: Weight training will bulk you up. Not true. Lifting weights will actually help you tone up and slim down: the more muscle you have, the more calories you burn. Only people who do intense strength training workouts and have certain genetic factors are able to build large muscles.

Myth 3: You can “spot reduce” certain areas of your body. Nope! You can do all the crunches you want, but that won’t necessarily get you six-pack abs. You’ll also have to do cardio exercise and eat a healthy diet, losing fat all over your body, before those toned abs will show up.

Myth 4: Yoga is an easy workout. Some styles of yoga, and certain postures, are both mentally and physically challenging. Yoga is generally a safe workout, but injuries can occur, so if you’re new to yoga you should start slowly and respect your body’s limits. Also, if you have any health issues, check with your doctor before you hit the yoga mat. “Hot” or bikram yoga isn’t safe for pregnant women, for example.

Myth 5: You have to exercise intensely to get results. There is no truth behind the “no pain, no gain” mantra. In fact, working out too hard can lead to injuries and burnout. Never exercise through pain. You can gain plenty of benefits through moderate workouts.

Myth 6: It’s always best to stretch before you exercise. Experts have long studied and debated the potential benefits of stretching. One thing is for sure, though: it’s safest to stretch after your muscles are already warm. So take a warm-up lap and then stretch, or save it for after your workout.

Myth 7: Machines are safer than free weights. There is a small but real risk of injury regardless of what type of weights you lift. Machines may seem safer because they put you in the correct starting position, but they’re only effective if they’re adjusted for your weight and height. You can still use incorrect form on many machines. Ask a trainer to show you how to use equipment so you can make sure you have the right technique and settings.